Walking Meditation

One thing that is probably true for most people is that we are very busy in our lives. We are busy with work, family, school, and home practically from sun up to sun down. We devote much of our time "getting the job done." Unfortunately, we forget to devote some of that time to ourselves.

You may have heard your yoga instructor (if you even have time to get to a yoga class) state that we need to slow down, breathe, meditate. But you think to yourself, "I don't have time. I barely made it to this yoga class!" Here's the adendum to those yogic suggestions: make it simple and enjoyable. Slowing down, breathing, and even meditating don't really need to take that much time. A typical yoga class is likely an hour. Speaking as a yoga instructor, I don't expect most people to add an additional hour to a breathing or meditation practice. Each of these can take only a few minutes.

Here's something very easy for you to try. If you're at work, for example, take a moment to stop what you're doing, sit down, close your eyes, and take 5-10 deep breaths. Try it. See how long it takes and notice how you feel afterward. You may experience an immediate clarity and rejuvenation after taking that short moment for yourself.

Do you have a little more time? Try this. You're at home. Stop what you're doing, step outside, take a few deep breaths. Better yet, take a walk to the end of your walkway. Or, weather and time permitting, take a short stroll down your block and back. This doesn't have to take more than 3-5 minutes. While walking, just take deep breaths. To stay focused, create a rhythm of breath that matches the pace of your steps. This can be very meditative. And it didn't take that long. And it was probably enjoyable, too. You can incorporate simple practices like this on a daily basis. Even do it several times a day. It can help to clear the mind and calm the body so that you can return effectively to your work at hand.

I am offering a weeklong retreat in Costa Rica in May. Now, I know that not everyone can take a trip like that, but one of the yogic exercises we will be doing is meditative walks on the beach. Simple practicies like this can help you feel more centered, focused, in tuned, alive, and the list goes on. So, even if you can't get away to an international yoga retreat, create a retreat-moment right where you are, right now. It's as simple as taking a breath or going for a walk. Try it.

Namaste

Preparation

As we move toward another holiday season, some things are probably already coming to mind: travel, family dinners, shopping, gift giving, celebrations, etc. It can often feel overwhelming and challenging as we approach the end of another year. Stress levels tend to rise during this time of year. How are you preparing for this busy holiday season and stress management?

You can start now with a very simple yoga practice that you can do throughout this holiday season. It's easy!

Find a quiet moment for yourself. This might be at home, at school, at work, on the bus, etc. This only needs to take a few minutes. Close your eyes and begin to focus on your breathing. If it is difficult to notice your breathing, breathe a little louder with more effort. As you begin to notice the sound and feel of your breath, begin to control the pace of your breath. Take a nice long inhale followed by a slow controlled exhale. Do this for 30 seconds to 1 minute (see....that's not that long, right?)

This simple yoga breathing exercise does several things: 1) Focusing on your own breath makes you more aware of yourself. It helps you to tune out the things that are going on around you because you have to concentrate on your own breathing. 2) As you breathe slowly and deeply, you are bringing your central nervous system under control. In other words, your heart rate and pulse will gradually decrease. This ultimately makes you feel more calm and LESS STRESSED. 3) Also, this type of breathing helps you to bring balance to your mind and body. 4) And another thing, if you ever feel a bit drowsy, this can be a great pick-me-up. Sometimes, we don't get enough oxygen to the brain due to shallow breathing. Taking a few deep breaths can be better (cheaper and healthier) than chugging down one of those energy drinks.

As you can see, there are some great benefits to....well....just breathing. In and of itself, it IS a yoga practice. You can do it ANYWHERE at ANYTIME.

So, as you approach the holiday season, give YOURSELF a gift. The gift of a STRESS-FREE-HOLIDAY!

Namaste.

Blissful Child

At the end of the yoga classes that I teach, I like to offer an opportunity for some restorative poses before resting in Savasana. One of those poses is Happy Baby Pose (Ananda Balasana or Blissful Child). It is a wonderful pose to practice especially if you have tight hips. The hip area is one part of the body that we may store lots of emotional tension. As you move into this posture, perhaps bring to mind any stressors that you'd like to release. Happy Baby Pose, may help in the progression toward that release.

Further, just thinking of the name of the pose, Blissful Child, can be a great reminder of the carefree lifestyle of the child. Young children generally have little or no stress. Recall that time in your life and bring it to the surface as you de-stress in this yoga pose.

Happy Baby Pose
Lie flat on your back and bring your knees toward your heart. While holding onto each knee, gently open the legs toward the outside of your body. From here, lift your feet into the air while keeping your knees very bent. Reach up from the inside of your legs to hold onto the bottoms of your feet. (If you cannot reach your feet, hold onto your ankles instead.) Gently press downward so it feels like your knees are moving toward the floor just outside your body. You may begin to experience sensation in your hips and pelvis as a stretch or release. The pose is appropriately named: it resembles babies lying on their backs as they unconsiously raise their feet into the air. Sometimes, they even have a smile on their faces!

As you're able, press your lower back down toward the floor. This will bring more sensation to this pose, thus, more release. Meanwhile, your entire back and head are on the floor. Hold this pose for 10-20 breaths. It is very healing and relaxing. Complete your practice by resting for a few minutes in Savasana.

Namaste.